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Nashua, NH
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Isometric Bodyweight Workout

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This is an isometric bodyweight workout.

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

  1. 20 Leg Swings
  2. 5 Knee Drives (left, right, center)
  3. 10 Sumo sit to stand (no arms)
  4. 5 Lunge to hamstring (each leg) on bench, chair
  5. 8 Split Squats (each leg)
  6. 8 Lateral Split Squats (each leg)
  7. 10 Scapular pushups
  8. 10 Frankensteins (each leg)
  9. 50 Skips
  10. 50 Elevated Mountain Climbers

The Workout

Follow these directions for the exercises listed below:

  1. Set a timer for 20 seconds
  2. Hold each position below for 20 seconds, then take a 20 second break. Complete all 6 exercises.
  3. Next, jog in place for 20 seconds then sprint in place for 20 seconds. Repeat this 6 times.
  4. Repeat this circuit (6 exercises and job/spring in place) 3 times.

The Circuit:

  1. Squat (90 degrees)
  2. Pushup (at the lowest point you can hold)
  3. McGill Hold
  4. Split Squat - Right Leg (start from the ground and lift about 1 inch)
  5. Split Squat - Left Leg (start from the ground and lift about 1 inch)
  6. Superman (opposites only)

Don't forget the Challenge of the Day!

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